3 Reasons Why You Have Stomach Pain After Eating Nuts and What to Do About It
Health ConditionsDigestive Health

3 Reasons Why You Have Stomach Pain After Eating Nuts and What to Do About It

3 Reasons Why You Have Stomach Pain After Eating Nuts and What to Do About It
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Updated on July 31, 2025
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Nuts are among the most nutritious foods, full of heart-healthy monounsaturated fats, fiber, and minerals like magnesium and potassium. For some people, however, nuts are a pain in the gut.

Here are four reasons you may have stomach pain after eating nuts, as well as strategies for how to enjoy them without the discomfort.

Why Nuts Can Hurt Your Stomach

There are several reasons why you might have a bellyache after eating nuts.

1. You Could Have a Food Intolerance

Nut-induced stomach pain is likely not a food allergy — which involves your immune system and can cause an anaphylactic (or full-body) reaction. Anaphylaxis is life-threatening and requires immediate medical attention.

A true nut allergy can cause gastrointestinal symptoms and stomach pain, but it can also cause symptoms like wheezing or coughing, hives, or swelling of the tongue.

What you might have is a food intolerance, explains Joseph Fiorito, MD, the chair of gastroenterology at Danbury Hospital, part of Nuvance Health in Danbury, Connecticut.

If you have an intolerance to nuts, you may experience symptoms one to four hours after eating them and, along with stomach pain, you may also have a headache and nausea, Dr. Fiorito says. And pain isn't the only GI symptom you may experience: A nut intolerance can cause bloating and gas, too.

2. You Ate Too Many

How big a portion are you eating in one sitting? Your body may have trouble digesting a large amount of fat at once, especially if you're eating fast. "Large, undigested food particles put a strain on your digestive system," Nichols says.

If you're eating too many nuts at once, it may be because there's something lacking in your diet. "I've observed that people who are overeating nuts are often doing so because they're not eating enough at meals, especially when it comes to protein," Nichols says. A smart serving of nuts is generally about an ounce.

The exception? Brazil nuts. It's possible, although rare, to get too much selenium (sometimes called selenium poisoning) if you overdo it on Brazil nuts specifically. The symptoms are usually skin rashes, diarrhea, nausea and fatigue, not tummy discomfort. To be safe, it's best to stick to just one or two Brazil nuts rather than an ounce so you don't overdose on them.

3. You’re Not Used to a Lot of Fiber

Nuts are full of fiber. Overall, this is a good thing — fiber can help normalize bowel movements and promote gut health.

But if your body isn't accustomed to eating lots of the nutrient, high-fiber snacks like nuts can lead to gas and bloating. And that built-up gas can cause stomach pain, says Mayo Clinic.

To avoid this issue, gradually add fiber-rich foods like nuts into your diet over the course of a few weeks to give your body time to adjust.

How to Relieve Stomach Pain From Nuts

Though you may not experience total relief until your body has fully digested the food, the best methods for relieving a nut bellyache are similar to the measures you can take to ease any tummy troubles.

If you feel gassy, bloated, or crampy after eating nuts like almonds, cashews, pistachios, or peanuts (which are technically legumes, according to Harvard Health), here are some natural ways to soothe an upset stomach that may help, according to the University of Pittsburgh Medical Center.

  • Eat plain, non-irritating foods like bananas, rice, applesauce, and toast.
  • Drink warm water with lemon.
  • Sip ginger, mint, or chamomile tea.
  • Place a hot water bottle or heating pad on your abdomen.

When to See a Doctor

Talk to your doctor if your stomach pain after eating nuts concerns you or lasts more than a few days.

A doctor or registered dietitian can help you identify potential food intolerances, issues with portion sizes, or underlying health conditions.

Seek immediate medical attention if you have severe stomach pain after eating nuts or your pain is accompanied by fever, blood in your stool, abdominal swelling, or nausea and vomiting. Particularly intense nut-induced discomfort could be a sign of a larger digestive issue like gallstones, ulcers, or irritable bowel syndrome.

 If you experience trouble breathing, a rash, or vomiting, this could be a sign of a food allergy; these symptoms also require urgent medical attention.

The Takeaway

  • Nuts are highly nutritious, but can cause stomach pain in some people; this can be due to phytic acid in nuts, a food intolerance, or eating too many nuts.
  • You can often minimize stomach pain from nuts by eating smaller portions; if you have an intolerance, you may want to avoid them altogether.
  • Severe symptoms after eating nuts — such as trouble breathing, fever, abdominal swelling, or a rash, require immediate medical attention.
EDITORIAL SOURCES
Everyday Health follows strict sourcing guidelines to ensure the accuracy of its content, outlined in our editorial policy. We use only trustworthy sources, including peer-reviewed studies, board-certified medical experts, patients with lived experience, and information from top institutions.
Resources
  1. The Health Benefits of Nuts. Cleveland Clinic. January 17, 2023.
  2. Food Allergies. American College of Allergy, Asthma & Immunology. June 28, 2023.
  3. Food Intolerance. Cleveland Clinic. August 11, 2021.
  4. Can You Overdose on Nuts? University Hospitals. January 25, 2023.
  5. Dietary Fiber: Essential for a Healthy Diet. Mayo Clinic. December 11, 2024.
  6. Gas and Gas Pains. Mayo Clinic. Jan 6, 2022.
  7. Abdominal Pain. Mayo Clinic. March 21, 2025.
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Lynn Grieger, RDN, CDCES

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Lynn Grieger is a registered dietitian-nutritionist, certified diabetes care and education specialist, certified personal trainer, and certified health and wellness coach. She completed requirements to become a registered dietitian at Valparaiso University in 1987 and completed a dietetic internship at Ingalls Memorial Hospital in Harvey, Illinois, in 1988. 

Lynn brings her expertise in nutrition, exercise, and behavior change to her work in helping people reach their individual health and fitness goals. In addition to writing for Everyday Health, she has also written for websites and publications like Food and Health Communications, Today's Dietitian, iVillage.com, and Rodale Press. She has a passion for healthy, nutrient-dense, great-tasting food and for being outdoors as much as possible — she can often be found running or hiking, and has completed a marathon in every state.

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Jessica Migala is a freelance writer with over 15 years of experience, specializing in health, nutrition, fitness, and beauty. She has written extensively about vision care, diabetes, dermatology, gastrointestinal health, cardiovascular health, cancer, pregnancy, and gynecology. She was previously an assistant editor at Prevention where she wrote monthly science-based beauty news items and feature stories.

She has contributed to more than 40 print and digital publications, including Cosmopolitan, O:The Oprah Magazine, Real Simple, Woman’s Day, Women’s Health, Fitness, Family Circle, Health, Prevention, Self, VICE, and more. Migala lives in the Chicago suburbs with her husband, two young boys, rescue beagle, and 15 fish. When not reporting, she likes running, bike rides, and a glass of wine (in moderation, of course).

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